SATJAN25

CrossFitAllen – CrossFit

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Group Hug”

Teams of 3

AMRAP 30:

5 Toes to Bar

7/5 Calorie Assault Bike

5 Hang Power Snatches

Weight Increases Every 6 Rounds (Twice Per Teammate):

Weight 1: 75/55

Weight 2: 95/65

Weight 3: 115/85

Weight 4: 135/95

Weight 5: 155/105 (AMRAP)
*One athlete works at a time in this team of 3 workout

*The first athlete will complete all three stations before the next athlete begins their round

*With twice as much rest as work, we’re looking to bring the intensity when it’s time to go

*Score a round every time an athlete finishes a round, not when all 3 athletes get through

*Teams scores today are total rounds and reps completed in 30 minutes

Extra

Gymnastics Conditioning

Ascending Ladder for 7 Minutes:

3 Strict Handstand Push-ups

15 Abmat Sit-ups

6 Strict Handstand Push-ups

15 Abmat Sit-ups

9 Strict Handstand Push-ups

15 Abmat Sit-ups

12 Strict Handstand Push-ups

15 Abmat Sit-ups

….

Increase by (3) Reps Until Finish

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